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Almond – Health Benefits, Uses & Side Effects

Almond is a tree nut that is natively found in the Mediterranean. They are seeds of a tree whose botanical name is Prunus dulcis. The almonds were previously considered to be wild and were cultivated around 3000 BC.

Religiously speaking, almonds have also been spoken about in the bible and is considered to be the gift of God. Drupe is the edible portion of the almond. The nut is covered in an outer shell that cannot be eaten.

The shell is often utilized for feeding of livestock. Almond is rich in many nutrients. It is used in several savory and sweet dish recipes. The almond Is considered to be dense in calories, proteins, carbohydrates, fiber, and monosaturated fats.

Health Benefits of Almond

Almonds are known to deliver surplus amounts of nutrients to the body. One ounce serving of almonds contains vitamin E, magnesium, and Manganese other than fibers, proteins, and fats.

Almonds are also rich in phytic acid, a substance that is known to retain minerals in the body.

The most abundant source of antioxidants is almonds. These powerful antioxidants are mostly found in the brown layer of the almond. These help in getting rid of the damaged cells in the body.


1. Heart

Almond is considered to be the best for heart health. Countless researches have come to the conclusion that almonds help to regulate cholesterol levels in the body.

Many cardiologists have suggested taking a healthy amount of almonds in place of a snack.

One of the researches to support this fact was carried out in the year 2009. This research was published in the Americal Journal of Clinical Nutrition.

The study concluded that almonds have cardioprotective effects on various populations that were selected for the research.

It significantly reduced the occurrence of heart attacks and cardiac deaths. These effects can be seen in all types of the population regardless of age, sex, or ethnicity.

2. Regulation of Cholesterol

A study carried out in the year 2017 by the Journal of Nutrition claims that almonds helped to lower levels of LDL in the body. LDL’s are the bad type of cholesterol that is harmful to the body and heart. This is not the only positive effect.

It is also helpful in increasing HDL, which is good cholesterol. The study was carried out a population of 82 people.

The subjects were given 1.5 ounces of almond for six weeks. After six weeks, their LDL levels had significantly reduced, which proved the hypothesis to be true.

3. Weight Loss

Almonds are the preferred type of snack when you are on a weight loss journey. Almonds are rich in fibers, fats, and protein.

These are meant to be the optimum nutrients for loss of weight. A study carried out by the International Journal of obesity and metabolic disorders in 2003 proved the same.

The study showed that when almonds were taken along with a low-calorie diet, it resulted in more weight loss.

This study was done in comparison to a low-calorie diet with carbs. If this was not enough, almond also helps the person prevent from adding on weight.

Researches have shown that people who munch on almonds are less likely to be obese or gain weight.

4. Gluten-Free Diet

Almonds are free from gluten. This is helpful for people who are bound to consume a gluten-free diet. Hence, almonds serve as a good form of nutrition for such people.

Such people consume various forms of almonds such as almond milk, almond butter, and almond flour.

This ultimately ensures that the person practices a lifestyle free from gluten.

5. Diabetes

How almond affects diabetes is still unclear. However, there are a few pieces of research that show that almonds help in the regulation of blood sugar levels.

This was confirmed by a report published in the Journal of Nutrition in the year 2006.

These researches also indicate the levels of blood sugar decreased after people had consumed almond rich meals

6. Boosting Energy Levels

Almonds are rich in nutrients, and these nutrients help to remove radicals from mitochondria.

Mitochondria are known as the component responsible for the production of energy. Hence, people who eat almonds won’t have difficulty in getting up and about.

7. Gallstones

People who consume almonds have smooth running gallbladder and liver. This helps to prevent the development of gall stones.

People who are frequent consumers of almonds are less likely to develop gallstone diseases. Such people are also less likely to undergo cholecystectomy.

Side Effects of Almonds

Munching on almonds have numerous benefits on health. On the other hand, people who consume a lot of almonds might suffer from some side effects.

These might turn into more significant problems if left ignored. Some of these side effects are;

  • People who over munch on almonds might suffer from constipation and bloating.

  • If people consume more than half a cup of almond thrice a day, then it might cause an overdose of Vitamin E. These may result in blurred vision and weakness.

  • Overconsumption of vitamins, along with multivitamins, may cause side effects. As discussed, almonds are already rich in nutrients. So, if a person is taking vegetables or medicines rich in the same minerals, then it might cause an overdose.

  • Bitter almonds may cause breathing problems and nervous breakdown and, in some cases, death.

  • Pregnant women are not advised to intake almonds.


Almonds are one of the best forms of nuts that a person can eat as snacks. It has numerous benefits.

However, excess of everything is harmful. Similarly, excessive consumption of almonds might cause adverse effects on your body and health.

Therefore, it is advisable to intake only the suggested amount of almonds and not overeat it. Some of the dieticians have suggested only to consume ten to fifteen almonds in a day.

In case, almonds are being taken to intake fiber, it is advisable to soak them in water overnight. Pregnant women are also advised not to intake almonds since it might affect the health of the mom and baby.

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